It was a good one this night.
Snatch
2 @ 60% 1RM
2 @ 70% 1RM
(2 @ 80% 1RM) – 3 sets
25/30/35kg
Clean and Jerk
2 clean + 1 jerk @ 60% 1RM
2 clean + 1 jerk @ 70% 1RM
(2 clean + 1 jerk @ 80% 1RM) – 3 sets
40/45/50kg
Snatch Pull
3 @ 80% 1RM (of snatch) – 4 sets
35kg
Tara and I partnered up for this so I got a bit extra
coaching from her which was AMAZING. I am
still jumping back a bit and need to get vertical instead and also slow down
the initial phase of my pull until I get through the full hip extension. Was a lot of fun though to have the time to
dedicate to the movements.
The clean and jerk was a bit of a struggle – at least the
jerk part was. I was quite tired from
the one arm dumbbell shoulder to overhead on Thursday so I lacked the
confidence in the jerk which is normally the better part of this movement for
me. There were some good ones in there
but I still need to have a quick dip/drive on the jerk rather than getting
stuck in a slight pause at the bottom of the dip.
The snatch pulls were just fun and not that heavy which was
nice.
WOD
Tabata
HSPU
Box Jumps (24/30”)
Alternating movements for 16 rounds (20 seconds on/ 10
seconds rest)
This went way faster than I had thought. I started on the box jumps with Tara on the
HSPU’s and you barely had time to move over to the other movement and it seemed
like Coach Jono was already saying 3-2-1-GO!
I managed to keep consistent on 10 box jumps each round and started out
with 6 HSPU’s (scaled down to an ab-mat) then held on to 5 for all but one of
the later rounds where I dropped to 4 because I couldn’t stay up on the wall.
Another fun Friday and a day I definitely like training
on. Cam and I stopped for a chicken
feast at Nando’s on the way home as it was already almost 9pm and we were both
ravenous. Good times.
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